Blog

August 22nd WOD

8/22/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Front Squat (3-3-2-2-1-1-(1); build to a 1 Rm)
@20X1; rest 2-4 mins between 1 rep attempts
Note:follow this rep scheme if you haven't been consistent with this cycle; 7-7-5-5-5; build to a tough set; rest 2-4 mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
11 min amrap
7 burpees
20 gb squats 53/35
Run/ski 200m/0.3 mile ab
Level 1 Rx+
L1+:A: Clean (3-3-2-2-1-1-1)
build to a one rep max
L1+:B: Metcon (Time)
5 rounds for time
8 bar over burpees
10 thrusters 135/95
12 pull ups
F3
F3:A: 30/30 cal ab; x8 (8 Rounds for calories)
30/30 calories on the AB x8
F3:B1: Air Squats (3x6-10)
Air squats/ backsquats@3311; no rest
F3:B2: Strict Pull-Ups/Powell Raise (3x6-10)
Strict Pull-Ups or Powell Raise
Strict pull ups/Powell raise@3010; rest 45 sec
F3:C: Metcon (2 Rounds for time)
Run 400m; x2; rest 60 sec between
F3:D1: T2b/Sit ups (3x10-20)
Toe to Bar or Sit Ups
T2b/Sit ups; no rest
F3:D2: Push-ups (3x10-20)
@3010; rest 45 sec
F3:E: Metcon (2 Rounds for time)
Ski 400m; x2; rest 60 sec between
Sol Endurance
SE:A1: Weighted Pull-ups (5x5)
@2010; build to a tough set; no rest
SE:A2: Weighted Dip (5x5)
@2010; build to a tough set; rest 60 secs
SE:B: CS Iron Scap (Weight)
SE:C: Metcon (AMRAP - Reps)
24 min Emom for reps

Min 1- max pull ups
Min 2- max push ups
Min 3- max strict t2b
Min 4- max rope climbs
Min 5- max ring dips
Min 6- rest
This is a retest!

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